Joe Delaney’s Ibiza Shreds program is a 6 day upper/lower split workout routine focused on bodybuilding and hypertrophy. It runs for 3 blocks spread across 10 weeks, each week comprised of two upper body training days, two lower body training days, and two isolation exercise + abs training days. [Read more…]
Joe Delaney 5 Day Full Body Split Spreadsheet
Joe Delaney’s 5 day full body split is a bodybuilding workout routine focused on aesthetic goals and having fun in the gym. This workout was birthed from Joey D’s personal training experience with different workout splits and represents how he has been training as of January 2020. [Read more…]
5 Day Body Part Split Workout (4 Week Mesocycle)
Program Overview
This is a 5 day body part split focused on hypertrophy, not strength or powerlifting. It uses the principle of maximum adaptive volume (MAV) to help guide the number of sets each muscle group performs in a training week. This makes it somewhat similar to the hypertrophy workout program based on Mike Israetel’s training volume landmarks article. [Read more…]
12 Week RPE Powerlifting Peaking Program by Mignone Strength
Program Overview
This is a 12 week powerlifting peaking program based on rate of perceived exertion (RPE). It uses 4 training days per week and divides the 12 week program into four different training blocks ending with a taper. It was created by Matt Mignone at Mignone Strength [Read more…]
Frank Zane Workout Routine Spreadsheet
Frank Zane’s workout routine is a 3 day body part split focused muscular hypertrophy. This bodybuilding program uses high volume training sessions to break down muscle fibers and force a growth response. It is best suited for intermediate to advanced level bodybuilders. [Read more…]
Dexter Jackson Workout Routine Spreadsheet
Dexter Jackson’s workout routine is a four day body part split focused on developing maximum muscular hypertrophy. It uses 3 to 4 sets per exercise, often increasing the weight for each set. The routine programs anywhere from 5 to 8 different exercise movements per training session. [Read more…]
Dorian Yates 1987-1992 Workout Routine Spreadsheet
Dorian Yates’ 1987 to 1992 workout routine is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. [Read more…]